Keeping track of your daily calorie count can be a nuisance, but knowing how many calories you consume and using that information to modify your diet can benefit your health. Whether you are trying to lose weight or attempting to maintain your current weight, create a food diary or keep a log. Jot down everything you eat, including the quantity and the number of calories. Once you have an idea of how much you consume, learn a few tricks to count calories that keep you on the track of healthy living.

Tips for Counting CaloriesIf you have decided to count calories, you will need a book that provides the calorie count for various foods. You can also find calorie-counting resources online that help you keep track of the number of calories you consume. In the beginning, measure and weigh the foods you eat. Eventually, you can eyeball portions and count food calories by approximation. Look at the palm of your hand to determine the approximate size of a portion of meat you should consume. Another way to measure meat without weighing it is to keep the portion about the size of a deck of cards. Either way, the meat should weigh no more than three ounces. A cup of rice or pasta is approximately the size of a tennis ball. Being able to eyeball rather than taking the time to weigh or measure your foods makes it easier to jot down the calories.

Read the LabelLabels reveal important information about the calorie count in foods sold in supermarkets. Words like lite’ or light’ can be defined differently. The color, flavor, texture, or weight may be what the word light’ refers to, not the number of calories.

An example of a product using the word light is lite’ olive oil. The olive oil is lighter in color and flavor than regular olive oil, but the calorie count is the same.

Look out for products that use the word lean’. Lean does not always mean less fat or fewer calories. Except in the case of meat and dairy, the word lean can be misleading. The USDA definition of low fat in regards to dairy and meat follows. Lean means no more than 10% fat by weight. Extra lean meats cannot contain more than 5% fat by weight. If a product makes a claim of being leaner it must contain at least 25% less fat than the original product.

The best way to make sure you are getting fewer calories is to read the nutritional facts. The list starts with the main ingredient. If you are trying to stay away from foods with lots of sugar stay away from anything that lists sugar or corn syrup as one of the top three or four ingredients.

Fast-Food SaladsWhen you need a quick lunch and stop off at a fast food chain, do you assume that the food calorie count in a salad is the best way to go?

The crisp green salad topped with creamy ranch dressing may seem like a smart alternative to the standard burger and fries, but take a closer look.

McDonald’s offers salads touted as a healthy choice for calorie counters and the health food conscientious. McDonald’s Cripsy Bacon Ranch Salad topped with a packet of Newman’s Own Ranch dressing comes in at a hefty 661 calories, which are more calories than a Big Mac at 590 calories. Taco salads from Wendy’s and Taco Bell fare no better. Once the meat, cheese and sour cream are heaped on top of the greens and tomatoes, the salad contains a whopping 850 calories!

So what should you eat at a fast food restaurant? Start with a garden salad without cheese, low fat or vinegar and oil dressing, and grilled chicken strips. Read the label of the dressing before dousing your salad. A plain hamburger, without cheese, topped with a bevy of fresh vegetables like tomatoes, onions, pickles, and lettuce makes a better lunch than prepackaged salad. Stay away from the mayonnaise and opt for mustard if you must have a condiment on the sandwich. Always choose grilled chicken over breaded or deep-fried. If the calorie count is part of a lifestyle change, you may want to ask for the sandwich without the bun or remove the top of the bun, cutting the bread calories in half.

Hidden CaloriesNot being aware of hidden calories can cost you a few pounds. The drink you have with dinner may contain more calories than you thought. A 5-ounce glass of wine has about 100 calories in it. A light beer contains 150, and a cocktail may have even more due to the mixers used. Sodas are filled with empty calories. If you must have a soda, drink a diet soda. Remember water, coffee, or tea without sweeteners, cream, or milk has zero calories.

Cereals are listed on the food pyramid as nutritious foods to be eaten every day. The hidden calories that are in many boxes of cereal come from sugar used to give cereal a more palatable taste. It is obvious that Sugar Crisp, Cocoa Puffs, and Honey Bunches of Oat’s contain sugar or corn syrup, but what about Wheaties, Cheerios, and Bran flakes? Once again, reading the label will keep your calorie count where you want it to be.

Unhealthy Health-FoodsIf food calorie counts are important to you, be aware of all the different ways food manufacturers lure buyers. You may discover the world of natural’ foods, but as of yet there is no clear definition of natural food. The word organic refers to food that is free of pesticides and insecticides. Natural or organic foods have the same amount of calories that any other fresh produce in the market contains. Eating natural or organic foods does not change the calorie count.

Granola bars have been touted as a great snack for those who are health-conscious. The problem is that not all granola bars, yogurt, or foods that claim to be fat-free, low fat, or reduced fat are good for you. Any food that lists corn syrup near the top of the ingredients should be avoided. A bowl of fresh fruit with a dollop of plain yogurt is a healthy choice; yogurt with fruit on the bottom is not. Makers of fat-free salad dressing often increase the amount of sugar used to create a better-tasting dressing, which increases the calories. When it comes to dressings, check the carbohydrate content; choose a dressing that contains around two grams of carbohydrates for a healthy dressing. A rule of thumb to keep in mind is when fat is removed from a product, sugar is often used to maintain flavor.

Wheat breads are better than white bread and are usually the healthier choice. Check the label on bread packages, however. Wheat bread doesn’t necessarily mean that the bread was made with something other than white refined flour. The label should read whole grain flour and must contain at least 51% whole grain by weight to be called whole grain bread.

Knowing the calorie count of food keeps you from consuming hidden calories and losing track of your goal for a healthier lifestyle. The top tip for counting calories is to read the labels of foods before you purchase them or eat them. So the next time you head for the supermarket, make sure you have plenty of time to read the labels and discover the truth about the calorie count of different types of food.

How Calorie-Conscious are You?One of the great secrets of weight loss isn't such a secret after all - limit the number of calories you consume each day and you'll lose weight. While calorie-counting can be tedious, gaining a basic knowledge of which foods will send you into a diet trap is easy. Find out how savvy you are with this calorie-conscious quiz.